BROTHS AND STOCKS, PARTICULARLY BONE BROTHS, ARE NUTRIENT-DENSE. MADE CORRECTLY, THEY ARE PACKED FULL OF COMPOUNDS THAT PROTECT GUT HEALTH

Staying healthy means strengthening your immune system and, in order to do that, you need a strong digestive system. The way to maintain optimal digestive health is by following a well balanced LCHF way of eating which ideally includes regular consumption of bone broths and ferments each day.

MINERALS – magnesium, potassium, phosphorus, zinc, calcium

AMINO ACIDS – Glutamine, glycine, proline

Essential amino acids (EAA) must be taken in the diet as we cannot synthesise them in the body from other substances. These three EAA’s reduce gut inflammation and protect intestinal lining.

VITAMINS – vitamin C

Vitamin C acts as an antioxidant, reducing unstable chemicals called free radicals in the body which can damage cell membranes and other tissues.

Most importantly bone broths contain COLLAGEN (GELATINE). Collagen is soothing and healing to the intestinal lining, helping to maintain the gut wall’s structural integrity. If this one-cell-thick structure breaks down gut permeability increases.

When making broths there are a couple things to remember; always use high-quality bones from organic, grass-fed animals as unwanted toxins can be stored in bone; and, always add an acid – lemon juice or apple cider vinegar – to help release the minerals from the bones.

How to make Bone Broth?

The best broth to start with is CHICKEN AND VEGETABLE:

Bones of one chicken left over from Sunday’s roast or one chicken frame

Vegetables – onions, carrots, celery, shallots, leeks, green onions – whatever you have on hand (generally, when cooking I keep vegetable peelings and offcuts, add them to a cloth bag with a drawstring top that I keep in the freezer. When I’m ready to do a stock, I just use all the scraps, then start over again)

Herbs and spices – salt, bay leaves, peppercorns, rosemary, thyme, oregano, parsley-again, whatever you have on hand or in the garden is fine

Place your bones in a heavy-bottom stock pot, or slow-cooker if you prefer, and fill with water to cover the bones. Add 1/4 cup apple cider vinegar or lemon juice and let sit for 30 minutes.

Then, add vegetables, herbs, spices and enough water to reach nearly the top of your pot.If you are using a stock pot, place on heat – electric or gas stove or on the wood heater – leave on high until boiling, then reduce to a gentle simmer for the desired length of time. Stocks can be cooked from 8 hours to 48 hours, depending on how much time and patience you have. Mine tend to cook for 24-36 hours.

If you are using a slow-cooker, put it on high until the stock boils, then put on low or ‘keep warm’ setting, whichever keeps it at a simmer.

You may need to top up your bone broth once or twice with water, but keeping the lid on will reduce evaporation.

Once your stock is finished, let cool, then drain through a sieve, keep in the fridge, or place in containers and store in the freezer until needed.

Note: if you are vegetarian you can make broths, too. Just omit the bones and acid, add additional vegetables such as mushrooms, kale, tomatoes – again, whatever you have around – and cook for about 4 hours. This broth will be high in minerals and vitamins, too, but will not contain collagen; although, you can add collagen through vegetarian/vegan seaweed collagen supplements.

To use the bone broth – just add to soups, gravies, sauces, bean or rice dishes – basically anywhere you would normally use water. You can also drink it as a tea; my favourite is to add fermented turmeric (recipe follows), ground cumin and fennel, sea salt, and lemon juice. This tea is very satisfying just after you have finished making your bone broth and can finally enjoy it after smelling the amazing aroma through the entire house for a day!

Why LCHF

Lower Carbohydrate and Healthy Fat (LCHF) is the replacement of carbohydrates in your diet with fresh food lower in carbohydrates and higher in natural fats.

When you continue a LCHF diet your body starts to fuel off proteins and fats efficiently and your blood glucose levels will start to stabilise.

With your body effectively fuelling on a LCHF lifestyle you will have more sustained energy, you will experience a reduction in weight (if overweight prior to commencing) and the overall functioning of your body will improve; less pain, less inflammation, improved movement, improved healing .